Follow Your Breath in 5 Steps – Suivre son souffle en 5 Étapes

Paying attention to your breathing (inhalations and exhalations), without trying to change it allows to calm the mind which then finds a rate close to that of the body. When your mind wanders, just make sure you bring it back calmly, patiently without judgement back to the breathing (focal point). (Bodian, 1999)

Start by finding a comfortable sitting posture you’ll be able to keep for 10-15 minutes.

Sit on a straight chair or floor or on a soft surface.

Allow your back to take a straight posture, dignified and comfortable.

If you use a chair, your feet are flat and your legs are not crossed.

Close your eyes gently (10 second pause).

Now become aware of the physical sensations of your breath entering and leaving the nostrils or the changing sensations in your lower abdomen.

When you start this practice, it is useful to place your hand on your lower abdomen and become aware of the changing sensations that occur in the place where your hand makes contact with the abdomen.

Pay full attention to your inspirations and expirations.

Feel how your abdomen stretches slightly during inspiration with the movement of the abdomen, and deflates slightly during exhalation.

You may notice the brief pause that occurs between the inspiration and the expiration that follows, and between the expiration and the inspiration that follows.

Do not try to control your breathing in one way or another, allow the breath to unfold as it is. Also try to adopt this attitude of acceptance and welcome all through your experience. There is nothing to repair, there is no particular state to reach.

Perform this exercise with the same attention as that of a mother watching over the movements of her young child – Lovingly but relentlessly, gently but accurately, while having a relaxed but focused attention.

When you realize that your mind has wandered and you are immersed in your thoughts, dreams, or planning your day, bring it gently but firmly to your breath.

When you notice that your attention is not on your breathing, this is not a failure or a mistake, congratulate yourself because you are conscious of your experience.

You can recognize briefly where you were (Ah,there are thoughts),then gently bring your awareness to the changing physical sensations in your lower abdomen, with the intention to be present at the inspiration that enters or the expiration that comes out.

Try to bring this quality of sweetness to your conscience, perceiving the repeated distractions as opportunities to bring patience, curiosity and sweetness to your experience.

Continue this practice for 5 or 10 minutes or more, if you like, remembering from time to time that the intention is simply to be aware of your experience every moment as you can.

Use your breathing as an anchor that brings you back to the present moment whenever you notice that your mind is distracted and is no longer trying to follow the breath at the abdomen.